- QIC: Jekyll and Tesh
- When: 05/25/2019
- Pax: Bolt, Bon Jovi, Change Order, Corruption, Fishsticks, Italian Job, Jekyll, Maximus, Paper Jam, Reborn, Senator Tressel, Smuggler, Tesh, Walker
- Posted In: Alcatraz
Cobains on the delay. #Life
We had a hearty crew Saturday morning. Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG. Well done!
HIIT:
Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by. Must be crazy to have 14 men run up on you so we gave some space. Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence. Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run). 70%, 80%, 90%,100%.
Moved to the next field and put partner 1 on the line and partner 2 on the wall.
- P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks. Down the hill, hop the fence, AYG back to line.
- P2: Round the world squat jumps.
Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.
Hand off to Tesh for Strength.
First exercise was to max out our push pull muscles.
Pulling is first. Circle up shoulder to shoulder. Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet. The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.
All PAX lift up on the Q’s command and let down on command. Q does this until he sees around half the PAX struggling to lift. Swap positions and repeat. (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not. It’s more of an isometric hold)
Pushing is next. You can’t do much better than the merkin. But i wanted low rep, higher volume. So to achieve this, the sprinkler head merkin puts more load on one arm. (It’s a typewriter merkin without swaping sides.) So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times. (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off). Mosey to the playground for deadhangs. Split into two groups, one does peoples chair / Al Gore while the other group deadhangs. Four rounds of 1 min.
Mosey to parking lot for Lt Dan. I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated. And it’s a great exercise. Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change. During the course of the workout his options became clear and ultimately stayed with Bon Jovi. smart move.
Welcome Paper Jam from Rochester New York home of Xerox. Today is but your first day!